Ris

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		309.5
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		66.7 g	24%
	Dietary Fiber	1.0 g	3%
	Sugars	0.2 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.5 mg	2%
Potassium		83.3 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (2.1%)

Protein: 25 cal (8.6%)

Carbs: 266 cal (89.3%)

About Ris

Rice is a versatile staple food and a key component of many cuisines worldwide, particularly in Asian, African, and Latin American countries. It is derived from the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). Nutritionally, cooked white rice contains approximately 130 calories per 100 grams, with 28 grams of carbohydrates, 2.7 grams of protein, and very low fat (0.3 grams). It is a source of quick energy due to its high carbohydrate content but low in dietary fiber, vitamins, and minerals compared to whole grains like brown rice. While it lacks significant amounts of vitamin C or vitamin D, it provides small amounts of calcium and iron.

Health Benefits

• Rice provides a quick source of energy due to its high carbohydrate content (28 grams per 100 grams).
• It is low in fat (0.3 grams per 100 grams), making it suitable for low-fat diets or individuals managing fat intake.
• White rice is highly digestible, making it a good choice for people with sensitive stomachs or those recovering from digestive illnesses.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, low-fat diet, vegetarian diet, vegan diet

Not suitable for: Low-carb diet, ketogenic diet

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place to avoid spoilage. Cooked rice should be refrigerated within two hours of cooking and consumed within 3-4 days.

Common Questions About Ris Nutrition

Is rice high in protein?

Rice is not considered high in protein. It provides about 2.7 grams of protein per 100 grams of cooked rice, which is modest compared to other grains or legumes. It is typically paired with other protein-rich foods in meals to balance nutrition.

Can I eat rice on a keto diet?

Rice is not compatible with a keto diet due to its high carbohydrate content. A 100-gram serving of cooked rice contains 28 grams of carbs, which is far above the typical daily carb limit for keto (usually 20-50 grams per day). Cauliflower rice can be a low-carb alternative.

What are the health benefits and concerns of eating rice?

Rice is a good source of energy due to its carbohydrate content and is low in fat and sodium, making it a wholesome option. However, it is low in fiber (0.4g per 100g) and nutrients unless it is enriched or paired with other foods. Concerns include its glycemic impact, as white rice has a high glycemic index.

What is the recommended portion size for rice?

A typical serving size for cooked rice is about 1/2 cup or 100-150 grams. This provides around 130-200 calories depending on preparation, making it an appropriate portion for a balanced meal when paired with vegetables and protein.

How does rice compare to quinoa nutritionally?

Compared to rice, quinoa is higher in protein (4 grams per 100g cooked) and fiber (2.8 grams per 100g), making it more nutrient-dense. Rice has fewer calories (130 vs. quinoa's 120 per 100g), but quinoa offers more vitamins and minerals, such as magnesium and iron, and is a complete protein source.

Data Sources & Scientific References